surya namaskar c – variation

(Last Updated On: July 24, 2021)

Here’s a surya namaskar c variation that I will usually use to warm up in lieu of surya a. Enjoy!

surya = sun

namaskar = to bow to

tadasana – mountain pose

Calligraphy stick figure of a person standing in tadasana, mountain pose.  The ink is black and it is a solid white backdrop.
Tadasana
  • Bring your feet together so that your second toes are parallel – heels slightly parted, base of big toes touching
  • Engage your quadriceps so that your kneecaps lift
  • Turn your palms to face forward, for external rotation of the upper arms, keep your hands active
  • Keep your neck long and shoulders down & back

urdhva hastasana – raised hands pose

Calligraphy stick figure of a person standing in urdhva hastasana, essentially mountain pose with your hands raised overhead.  The ink is black and it is a solid white backdrop.
Urdhva Hastasana
  • Inhale, come all the way up to stand, arms reach overhead

uttanasana – standing forward fold

Calligraphy stick figure of a person standing in uttanasana, standing forward fold.  The ink is black and it is a solid white backdrop.
Uttanasana
  • On an exhale, hinge from the hips and fold forward. Palms can be together and come down in front of your midline, or you can swan-dive your arms as you fold

uttanasana tutorial


ardha uttanasana – half forward fold (aka half lift)

Calligraphy stick figure of a person standing in ardha uttanasana, half forward fold or half lift.  The ink is black and it is a solid white backdrop.
Ardha Uttanasana
  • Inhale, come to fingertips or shins, lengthen the spine forward

anjaneyasana – low lunge

  • Exhale, step the right foot back. Take the right knee to the floor and untuck your right toes
  • Inhale, raise the arms overhead. Slightly externally rotate the upper arms and lift through the chest

anjaneyasana tutorial


adho mukha svanasana – downward facing dog

Calligraphy stick figure of a person standing in adho mukha svanasana, downward facing dog.  The ink is black and it is a solid white backdrop.
Adho Mukha Svanasana
  • On an exhale, come back on to the balls of your feet, press your hips up and back
  • Hands and feet shoulder width apart, firmly rooted into the ground
  • Shoulders away from your ears
  • Stay long in the neck
  • Press thighs to back of the room, press chest to thighs

down dog tutorial


anjaneyasana – low lunge

  • Step your right foot forward, drop your left knee and untuck your left toes.
  • On an inhale, take the arms up

anjaneyasana tutorial


ardha uttanasana – half forward fold (aka half lift)

Calligraphy stick figure of a person standing in ardha uttanasana, half forward fold or half lift.  The ink is black and it is a solid white backdrop.
Ardha Uttanasana
  • Exhale, take your hands to the ground to frame your right foot. Tuck your left toes, lift your left knee
  • Inhale, step forward to a half-way lift

uttanasana – standing forward fold

Calligraphy stick figure of a person standing in uttanasana, standing forward fold.  The ink is black and it is a solid white backdrop.
Uttanasana
  • On an exhale, hinge from the hips and fold forward. Palms can be together and come down in front of your midline, or you can swan-dive your arms as you fold

uttanasana tutorial


urdhva hastasana – raised hands pose

Calligraphy stick figure of a person standing in urdhva hastasana, essentially mountain pose with your hands raised overhead.  The ink is black and it is a solid white backdrop.
Urdhva Hastasana
  • Inhale, come all the way up to stand, arms reach overhead

tadasana – mountain pose

Calligraphy stick figure of a person standing in tadasana, mountain pose.  The ink is black and it is a solid white backdrop.
Tadasana
  • Bring your feet together so that your second toes are parallel – heels slightly parted, base of big toes touching
  • Engage your quadriceps so that your kneecaps lift
  • Turn your palms to face forward, for external rotation of the upper arms, keep your hands active
  • Keep your neck long and shoulders down & back

That’s one round! Do as many rounds as you like, the next time starting with the left side. Focus on one breath, one movement.

The above sequence is a surya namaskar variation. For the original version, click here.

Surya Namaskar A

custom & original yoga sequences designed for you – available to purchase here

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